-
Fish, roughy, orange, raw
Weight
100
g
Energy
76
kcal
Iron
(5.6%)
1.01
mg
Zinc
(2.1%)
0.23
mg
Copper
(8.3%)
0.075
mg
Manganese
(2.2%)
0.05
mg
Selenium
(121.3%)
66.7
μg
-
Turkey, retail parts, drumstick, meat and skin, raw
Weight
100
g
Energy
141
kcal
Iron
(6.3%)
1.14
mg
Zinc
(26.5%)
2.92
mg
Copper
(8.8%)
0.079
mg
Manganese
(0.3%)
0.006
mg
Selenium
(36.9%)
20.3
μg
-
Yautia (tannier), raw
Weight
100
g
Energy
98
kcal
Iron
(5.4%)
0.98
mg
Zinc
(4.5%)
0.5
mg
Copper
(28.6%)
0.257
mg
Manganese
(8.1%)
0.186
mg
Selenium
(1.3%)
0.7
μg
-
Nuts, acorns, raw
Weight
100
g
Energy
387
kcal
Iron
(4.4%)
0.79
mg
Zinc
(4.6%)
0.51
mg
Copper
(69.0%)
0.621
mg
Manganese
(58.1%)
1.337
mg
Selenium
-
μg
-
Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw
Weight
100
g
Energy
194
kcal
Iron
(3.7%)
0.66
mg
Zinc
(23.3%)
2.56
mg
Copper
(9.1%)
0.082
mg
Manganese
(0.3%)
0.008
mg
Selenium
(53.5%)
29.4
μg
-
Cheese, cheddar, reduced fat
Weight
100
g
Energy
316
kcal
Iron
(0.7%)
0.12
mg
Zinc
(40.4%)
4.44
mg
Copper
(4.8%)
0.043
mg
Manganese
(1.3%)
0.031
mg
Selenium
(65.1%)
35.8
μg
-
Veal, ground, raw
Weight
100
g
Energy
197
kcal
Iron
(7.6%)
1.37
mg
Zinc
(22.8%)
2.51
mg
Copper
(9.8%)
0.088
mg
Manganese
(0.3%)
0.008
mg
Selenium
(23.8%)
13.1
μg
-
Turkey, retail parts, thigh, meat and skin, raw
Weight
100
g
Energy
161
kcal
Iron
(7.3%)
1.31
mg
Zinc
(23.6%)
2.6
mg
Copper
(8.4%)
0.076
mg
Manganese
(0.3%)
0.006
mg
Selenium
(36.0%)
19.8
μg
-
Syrups, malt
Weight
100
g
Energy
318
kcal
Iron
(5.3%)
0.96
mg
Zinc
(1.3%)
0.14
mg
Copper
(22.2%)
0.2
mg
Manganese
(4.3%)
0.1
mg
Selenium
(22.4%)
12.3
μg
-
Mushrooms, white, raw
Weight
100
g
Energy
22
kcal
Iron
(2.8%)
0.5
mg
Zinc
(4.7%)
0.52
mg
Copper
(35.3%)
0.318
mg
Manganese
(2.0%)
0.047
mg
Selenium
(16.9%)
9.3
μg
-
Mushroom, white, exposed to ultraviolet light, raw
Weight
100
g
Energy
22
kcal
Iron
(2.8%)
0.5
mg
Zinc
(4.7%)
0.52
mg
Copper
(35.3%)
0.318
mg
Manganese
(2.0%)
0.047
mg
Selenium
(16.9%)
9.3
μg
-
Jerusalem-artichokes, raw
Weight
100
g
Energy
73
kcal
Iron
(18.9%)
3.4
mg
Zinc
(1.1%)
0.12
mg
Copper
(15.6%)
0.14
mg
Manganese
(2.6%)
0.06
mg
Selenium
(1.3%)
0.7
μg
-
Fish, roe, mixed species, raw
Weight
100
g
Energy
143
kcal
Iron
(3.3%)
0.6
mg
Zinc
(9.1%)
1
mg
Copper
(11.1%)
0.1
mg
Manganese
(0.4%)
0.01
mg
Selenium
(73.3%)
40.3
μg
-
Broadbeans, immature seeds, raw
Weight
100
g
Energy
72
kcal
Iron
(10.6%)
1.9
mg
Zinc
(5.3%)
0.58
mg
Copper
(8.2%)
0.074
mg
Manganese
(13.9%)
0.32
mg
Selenium
(2.2%)
1.2
μg
-
Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
163
kcal
Iron
(10.2%)
1.83
mg
Zinc
(32.5%)
3.57
mg
Copper
(4.8%)
0.043
mg
Manganese
(0.1%)
0.002
mg
Selenium
(37.8%)
20.8
μg
-
Purslane, raw
Weight
100
g
Energy
20
kcal
Iron
(11.1%)
1.99
mg
Zinc
(1.5%)
0.17
mg
Copper
(12.6%)
0.113
mg
Manganese
(13.2%)
0.303
mg
Selenium
(1.6%)
0.9
μg
-
Pork, fresh, spareribs, separable lean and fat, raw
Weight
100
g
Energy
277
kcal
Iron
(5.1%)
0.91
mg
Zinc
(22.7%)
2.5
mg
Copper
(8.9%)
0.08
mg
Manganese
(0.4%)
0.01
mg
Selenium
(40.0%)
22
μg
-
Parsnips, raw
Weight
100
g
Energy
75
kcal
Iron
(3.3%)
0.59
mg
Zinc
(5.4%)
0.59
mg
Copper
(13.3%)
0.12
mg
Manganese
(24.3%)
0.56
mg
Selenium
(3.3%)
1.8
μg
-
Veal, leg, top round, cap off, cutlet, boneless, raw
Weight
100
g
Energy
107
kcal
Iron
(4.5%)
0.81
mg
Zinc
(17.9%)
1.97
mg
Copper
(9.9%)
0.089
mg
Manganese
(0.7%)
0.017
mg
Selenium
(29.1%)
16
μg
-
Cornmeal, degermed, unenriched, yellow
Weight
100
g
Energy
370
kcal
Iron
(6.1%)
1.1
mg
Zinc
(6.0%)
0.66
mg
Copper
(8.4%)
0.076
mg
Manganese
(7.6%)
0.174
mg
Selenium
(19.1%)
10.5
μg
-
Pork, fresh, variety meats and by-products, chitterlings, raw
Weight
100
g
Energy
182
kcal
Iron
(5.7%)
1.02
mg
Zinc
(9.3%)
1.02
mg
Copper
(8.4%)
0.076
mg
Manganese
(2.2%)
0.051
mg
Selenium
(27.5%)
15.1
μg
-
Veal, variety meats and by-products, thymus, raw
Weight
100
g
Energy
101
kcal
Iron
(5.8%)
1.05
mg
Zinc
(14.1%)
1.55
mg
Copper
(8.8%)
0.079
mg
Manganese
(0.8%)
0.018
mg
Selenium
(29.3%)
16.1
μg
-
Raisins, golden, seedless
Weight
100
g
Energy
301
kcal
Iron
(5.4%)
0.98
mg
Zinc
(3.4%)
0.37
mg
Copper
(25.3%)
0.228
mg
Manganese
(9.8%)
0.226
mg
Selenium
(1.3%)
0.7
μg
-
Turtle, green, raw
Weight
100
g
Energy
89
kcal
Iron
(7.8%)
1.4
mg
Zinc
(9.1%)
1
mg
Copper
(27.8%)
0.25
mg
Manganese
-
mg
Selenium
(30.5%)
16.8
μg